AC Strength & Conditioning
Warm Up
2 ROUNDS
10 Air Squats
5/5 Split Squats
5/5 Single Arm KB Deadlifts
10 Scap Push Ups
Into…
2 ROUNDS
5 1+½ Air Squats
5/5 Front Foot Elevated Split Squats
5/5 SA Russian KB Swings
5 Push-Up to Pike
Skill
3 SETS
6 Reps of 1+1/2 Back Squats*
6/6 DB Farmer Front Foot Elevated Split Squat
*Start Light and Build to a Moderate Weight.
Workout
ON A 14:00 RUNNING CLOCK…
40 KB Goblet Squats
Then AMRAP in Remaining Time of:
12 Hand Release Push-Ups
10 Russian KB Swing
8 American KB Swing